Did you know that what you eat can affect how well you sleep? Certain foods can promote better sleep, while others might keep you up at night. Let’s explore how your diet influences sleep quality.

Foods That Promote Sleep

1. Almonds and Walnuts

   • Why They Work: These nuts are high in melatonin, which helps regulate your sleep-wake cycle.

   • How to Incorporate: Enjoy a small handful as an evening snack.

2. Chamomile Tea

   • Why It Works: Chamomile contains antioxidants that may promote relaxation and reduce anxiety, making it easier to fall asleep.

   • How to Incorporate: Have a warm cup of chamomile tea about an hour before bed.

3. Kiwi

   • Why It Works: Kiwis are rich in serotonin, which can help you fall asleep faster and stay asleep longer.

   • How to Incorporate: Eat a kiwi or two in the evening for a healthy, sleep-promoting snack.

4. Warm Milk

   • Why It Works: Milk contains tryptophan, an amino acid that promotes sleep, and is associated with childhood bedtime routines, which can have a soothing psychological effect.

   • How to Incorporate: Drink a small glass of warm milk before bed.

5. Oatmeal

   • Why It Works: Oats are a good source of melatonin and complex carbohydrates, which can help relax the body and mind.

   • How to Incorporate: Have a bowl of oatmeal as a light evening meal.

Foods to Avoid Before Bed

• Caffeine and Sugary Foods: These can act as stimulants and disrupt your sleep.

• Spicy Foods: They can cause heartburn or indigestion, making it harder to sleep.

• Alcohol: It may make you feel sleepy initially but can disrupt your sleep cycle and reduce sleep quality.

How Our App Can Help
Our app provides personalized tips on nutrition and sleep, helping you understand which foods to incorporate and which to avoid for optimal sleep health.

Conclusion
Making mindful food choices can significantly impact your sleep quality. Use our app to learn more about how diet affects sleep and to create a sleep-friendly eating plan.